Description
Tomato poached fish with chili oil is a delightful dish that combines fresh fish fillets cooked in a savory tomato sauce, infused with aromatic herbs and a kick of chili oil.
Ingredients
- Fresh fish fillets: 4 fillets (about 1 lb or 450 g)
- Ripe tomatoes: 4 large, diced
- Garlic: 4 cloves, minced
- Fresh basil: 1/4 cup, chopped
- Fresh parsley: 1/4 cup, chopped
- Chili oil: 2 tablespoons (plus extra for drizzling)
- Olive oil: 2 tablespoons
- Salt: to taste
- Pepper: to taste
Instructions
- Prepare all ingredients by washing and drying the fish, dicing tomatoes, mincing garlic, and chopping herbs.
- In a large skillet, heat olive oil over medium heat and sauté minced garlic until fragrant.
- Add diced tomatoes to the skillet, season with salt and pepper, and cook for 10-15 minutes until thickened.
- Gently nestle fish fillets into the tomato sauce, cover, and poach for 8-10 minutes until the fish flakes easily.
- Sprinkle chopped basil and parsley over the fish, then drizzle with chili oil before serving.
Notes
- Choose fresh fish for the best flavor.
- Adjust the amount of chili oil based on your spice preference.
- Consider adding vegetables like bell peppers or zucchini for added nutrition.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Poaching
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 350
- Sugar: 5g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 70mg
Keywords: Tomato Poached Fish, Chili Oil, Seafood, Healthy Recipe